STRENGTH Five sets of: Back Squat x 5 reps @ 1111 (build to a heavy) Rest 2 minutes between sets WOD Three rounds for time of: 80 Double-Unders/Lateral plate hops 40 Double KB/DB front rack [...]
PARTNER WOD 20 Minute AMRAP 14 Alternating DB snatch (50/30) 5 Box jumps (30/20) 12/8 Calorie assault bike or 15/10 Calorie row *Partners will alternate rounds. These are meant to be all out [...]
PARTNER WOD Teams of 4 will complete the following work: 200 Calorie assault bike 2.5 Mile run (broken up into 400 meters at a time) 400 Calorie row Max effort burpees to a 6” target The workout [...]
STRENGTH Five sets of: Front Squat x 2 reps @ 30X1 Set 1 – @ 60% Set 2 – @ 70% Set 3 – @ 80% Set 4 – @ 85% Set 5 – @ 85% Rest 2 minutes between sets WOD For time: 60 Wall-balls (20/14) 30 [...]
STRENGTH Five sets of: Deadlift x 3 reps (Heavy across. Sets should be heavier than your sets from last Friday) Rest 2 minutes WOD Every minute, on the minute, for 15 minutes (5 sets): Minute 1 – [...]
WOD Complete as many rounds and reps as possible in 8 minutes of: 250/200 Meter row 6 Power clean (175/115) Rest 3 minutes, and then… Complete as many rounds and reps as possible in 8 minutes of: [...]
STRENGTH Three sets of: Double KB Front Squat x 6 reps @ 40×1 (AHAP) Immediatley into Double KB Front Rack Lunge x max effort in 30 seconds Rest 60 seconds Side plank hold x 45 seconds per [...]
STRENGTH Four sets of: RDL x 8 reps @ 30X1 Rest 60 seconds Single arm KB/DB strict press x 5 reps per arm Rest 60 seconds WOD Four rounds for time of: 12 Heavy single arm KB/DB shoulder to [...]
WARM UP 12 Minute AMRAP 200 Meter Run 10 Active Calf Stretch/Side 5 Worlds Greatest Stretch/Side :30 HS Hold :30s Hollow :30 Arch Hold ENDURANCE WOD Every 10 minutes x 3 sets 1000 Meter row 5 [...]
STRENGTH Four sets of: Deadlift x 5 reps (heavy across) Rest 2 minutes WOD With a partner, partner 1 goes and then partner 2 goes, complete the following 20 minute AMRAP for max calories; 50 [...]
